hi im having some problems building up my forearms could somebody help. my forearms are my
downfall any good tip please they are skinny .HELP.

Try wrist curls. Sit on a bench and lay your arms, from the elbow, flat on the bench. palms facing up. Dangle your
hands over the edge.  You should be able to extend your hands towards the floor, do so as far as you can and then,
whilst keeping your forearms flat to the bench, curl your hands into a fist and back towards you until your hands are a
fist and you are squeezing hard. Now, get hold of a barbell that you think you will be able to hold on to and repeat
the above whilst holding on to a bar. I hold the bar and roll it down my fingers as far as I can without droppoing it
before curling it back up again.
Its a difficult exercise to describe but if you are training in a gym ask the guy with the biggest arms and forearms to
show you how to do wrist curls !

They work, hurt like f..k, probably the only pain that gets near the white hot surge you feel when you do your
calves !

Reaper.    

First off - how much do you weigh - and how big are your upper arms (biceps)?

weight is 11.8st dont no the size of my arms have a small bit of flab on my belly every time i cut to get rid of it seems to come of my arms alot i take lots of protein about 160gm is that to much i was told i would just get fat taking so much

weight train 3 days
cardio 2 days

any help at all will do thanks pj

you wont get fat just eating high protein mate. At your weight I would eat as much as 240 grams of protein per day!

At you bodyweight you will have skinny forarms. Forget about training them and stick the the basic free weight compound movements - eat plenty of quality whole foods - and you will find as you gain weight your forarms will grow accordingly.

PJ

thanks pj for the tips over and out  

Ditto PJ. Focus on overall size. You will get big forearms with time, and plenty of deadlifting and heavy rows, shrugs etc!

deadlifting. and shrugs. get some chalk and chuck your straps away that should thicken your forearms up. but like these have already said u need to have a big trunk to have thick branches

I dont have a problem with my forearms - but i was aiming to add some muscle definition and over all look to them.
The best exercise i have found so far (and its quite fun as well) is like Farmers Walk - but i either do a Farmers Stand or the same with a slight step up and down.

At present I use the 40Kg dumbbells and while my training partner completes a particular set of whatever exercise we are doing - ie: Bench Press I lift up the dumbbells
and just let them hang - making sure my arms are straight and taking the full weight of the DB's - hold them as long as you can till failure ... then repeat at the next chance
while partner is working.

After 4 or 5 goes you really get some pump into the forearms - im not a veiny person but god they were buldging from all over after my last set.

Hope this helps a little.

thanks guys for the tips

I remember watching my old man train when i was young and watching him use a bit of rope with a weight on that had a wooden handle and he used to hold the handle in both hands and then twist each wrist turning the handle wich in turn wound the rope round the handle lifting the weight up (sort of like realing it up and down) he swears by it still!
i have tried it and its a real forearms burner!
Even if you dont use this method have a go just for fun mate you will see what i mean by burning!

ill start bombing my legs and deadlifting and shrugs see how i get on

yeah the rope really is a killer!